For many track and field coaches and athletes, the long jump is an event that is viewed simply as a run and a jump. While that's the basic premise of it, there's a bit more to it than that.
Did you know that athletes don't need to be incredibly fast to jump far? Obviously the faster the better, but there are other elements that come into play when it comes to doing the long jump.
There are actually four different elements or phases to this event.
Focus
The takeoff
Movements in the air (flight)
The landing
Focus
More than any other phase of the long jump, focus is the most important. Without constant focus, you will definitely limit your distance. Not only that, you will commit many more mistakes than you would like.
All the new athletes go out and try to run down the track as fast as possible. Contrary to what most coaches and athletes think, this is the wrong way to run.
The approach should be executed as a gradual acceleration. There should be a slower start-up and then it should gradually accelerate to a controllable top speed just before take-off. Basically slow to fast motion.
It should be gradual and smooth!
Gradual acceleration is what will develop consistency in focus and give you the best chance of reaching those maximum distances.
The takeoff
Another important aspect of the long jump approach that is often overlooked is the last two steps. These steps are important because, if done correctly, they will allow you to transition to actual takeoff as quickly as possible.
The penultimate step or what is known as the penultimate step, allows the athlete to lower the body and recover just before take-off.
This lowering of the body helps to maintain the speed developed from the approach.
After the penultimate stride, the next step is the last. This is where you take off and leave the ground.
If the body has been set up correctly from the penultimate stride, you will be able to take off with maximum speed.
When your last step hits the ground, you should stay flat and land on your heel first.
Now the leg is flexing quickly. The muscles then release their energy and transfer it so that you can launch into the air.
When leaving the ground, it is important to make sure you jump first. Jumping and jumping too high will cause you to lose distance.
So remember to jump in first!
Movements in the air
The third phase of the athletics sand pit is also known as the flight phase.
Once off the ground and in flight, you should be able to stay in control!
Many coaches and athletes believe that this phase will make you jump further. This is not true. The flight phase is used to control your body in the air and prepare for a proper landing.
To control your body in the air, there are three long jump techniques you can use.
Sailing
The Hang
The Hitch-Kick
The sailing technique is the most basic and the easiest for beginners to learn.
This technique is as simple as trying to touch your toes.
The hanging technique is performed exactly as the name implies.
The body hangs in the air with the knees below the hips and the arms extended above the head.
Suspension is a bit more difficult, but still fairly easy to perform.
The last technique is the pull. Many professional long jumpers use this technique. It is an advanced technique and can only be performed if the athlete is high enough in the air.
On the hook kick, the legs rotate and it appears as if you are actually running through the air.
It takes a bit of effort to perform this technique, but it does a good job of maintaining body control during the flight phase.
As an athlete progresses, he can decide if he wants to transfer his long jump technique to hanging or hooking.
When you begin to get off the air, these techniques will help you prepare for the last phase.
The landing
In this section of the long jump, the landing is used to prepare the body for the impact of hitting the ground. It also allows you to get as much distance out of the jump as possible.
Just before hitting the ground, depending on the technique you used in the air, swing your arms down and start lifting your feet.
Raising your feet will help you reduce your jump distance a bit more.
When you land and hit the sand, your knees buckle and you collapse back on your heels.
Since you swing your arms down, this will help move your body forward enough so that you don't fall backward.
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